Thursday, May 11, 2017 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

3 Sets:

Strength:

Skill:

WOD:

4 Sets:

AMRAP in 3:30

*Rest 90 Seconds, resume where you left off

Additional:

Performance

Strength/Skill:

Warm up:

3 Sets:

3 Sets:

Strength:

Skill:

WOD:

4 Sets:

AMRAP in 3:30

*Rest 90 Seconds, resume where you left off

Additional:

Competition

Strength/Skill:

Warm up:3 Sets:

3 Sets:

Strength:

Skill:

WOD

3-5 rounds, not for time. Form, not fatigue focus

10X Tuck to handstand
10X low rings pull back-> turn over drill
* the key is to practice making your body rise and keeping tension on the rings with pulling back with straight arms BEFORE your try and sit forward over the rings
3x (can do three separate or string them all together) Butterfly movement increase amplitude over 5 swings to full pull up
Accumulate 1 minute bottom of the ring dip hold
1-2x attempt free standing handstand as long as possible
*beginner hand movement allowed, advanced do them static
Practice 15-20 tap swings – these are hard but practice coordinating them. Hollow in the back, arch through the bottom and hollow in the front. It is a “whip” swing.

Additional: